Fair Fighting Rules for Couples

by Nathan Cobb, Ph.D.

Every sport, from
basketball to golf, has rules that define the game. Rules provide
purpose, safety, structure, and predictability. They make it possible
for everyone to understand what’s going on, strategize, and resolve
disagreements.

Unfortunately, while the necessity for rules is self-evident in the
world of sports, it is often forgotten when trying to resolve conflict
in families. This is one reason why some spouses would rather have a
root canal than get into conflict—they’ve seen too many occasions where
marital arguments were akin to playing full-contact American football
with no referee, no safety equipment, and no commitment to a set of
rules.

But conflict does not have to be unsafe, unpredictable
and without purpose. When spouses are committed to following a set of
rules, conflict can be an opportunity for couples to grow their
“cooperation muscles.” Handling conflict constructively can even help
couples develop greater closeness through achieving mutual
understanding, learning to cooperate, taking each other's perspective,
and resolving problems together.

So what is a good set of rules?
The following list outlines nine suggested fair-fighting rules intended
to help couples handle conflict without harming the relationship.

Fair Fighting Rule #1: No Degrading Language

Avoid name-calling, insults, put-downs or swearing. Putting your partner
down or criticizing your partner’s character shows disrespect for his
or her dignity. In sports there are many rules that prevent one player
from intentionally injuring another. In marriage and relationships,
similar rules must apply. When you intentionally injure your partner,
it’s like saying, “You are not safe with me. I will do whatever it takes
to protect myself or to win.”

Fair Fighting Rule #2: No Blaming

It’s pointless to blame each other. Blaming your spouse distracts you
from solving the problem at hand. It invites your spouse to be
defensive and it escalates the argument.

For example, if you
leave a visa bill lying on the table, and the bill later goes missing,
you might be tempted to blame your spouse. You might insist that your
spouse is disorganized, must have picked it up and put it somewhere
else. Your spouse, in turn, might accuse you of being absent-minded and
insist that you just don't remember where you put it. But blaming each
other will not accomplish anything. It won't help either of you feel any
better. It won't strengthen your relationship at all. And it won't help
you find the bill. In situations like this, make a conscious
decision that your relationship is too important to undermine it with
blame and judgment. Focus on keeping your goodwill for each other intact
and finding solutions to the problem instead of blaming.

Fair Fighting Rule #3: No Yelling

Yelling only escalates things. Chances are nothing will get resolved
when your emotions are running so high. If you’re mad and feel like
yelling, then it’s time to step away and cool down (see rule #9).

Keep
in mind that yelling can be subjective. What is yelling to your spouse
may not be yelling to you. Perhaps you are not tuned in to how you
sound. Or you may have grown up in a home where family members were loud
and passionate, and talking loud when you are upset seems normal.

Your
spouse's experience is the one that counts here, however. If it feels
like yelling to your spouse, then you are at least raising your voice,
if not yelling. Make a conscious effort to lower your voice. The meaning
of your communication lies in how your message is actually landing with
others. If you can’t tone it down because you are too upset, then it is
probably best to take a time-out.

Fair Fighting Rule #4: No Use of Force

Using physical force or threatening to use force (i.e. a raised fist or a
verbal threat) in any way is unacceptable. Develop the self-discipline
to set limits on your anger and your behavior before you reach this level. If either of you resort to physical force and violence in your relationship, seek professional help.

Use
of force includes pushing, shoving, grabbing, hitting, punching,
slapping or restraining. It includes punching a hole in a wall, throwing
things or breaking something in anger. Acting out your anger in these
ways violates the other person’s boundaries and sense of safety. Each of
us has a right to be safe and free of abuse or physical danger in our
relationships.

Fair Fighting Rule #5: No Talk of Divorce

In the heat of an argument, threatening to leave the relationship is
manipulative and hurtful. It creates anxiety about being abandoned and
undermines your ability to resolve your issues. It quickly erodes your
partner’s confidence in your commitment to the relationship. Trust is
not easily restored once it is broken in this way. It makes the problems
in your relationship seem much bigger than they need to be.

Fair Fighting Rule #6: Define Yourself, Not Your Spouse

This rule is about being the expert of your own world, not your
spouse’s world. Use words that describe how you feel, and what you want
and need, not what your partner feels, wants, or believes.

It may
seem easier to analyze your partner than to analyze yourself, but
interpreting your partner’s thoughts, feelings and motives will distract
you from identifying your own underlying issues, and will likely invite
defensiveness from your spouse.

More importantly, telling your
spouse what he or she thinks, believes or wants is controlling and
presumptuous. It is saying that you know your spouse’s inner world
better than your spouse does.

Instead, work on identifying your
own unmet needs, feelings, and ways of thinking and describe these needs
and feelings to your spouse.

Fair Fighting Rule #7: Stay in the Present

Stay in the present and resist the temptation to use the situation as an
occasion to bring up other issues from the past. It’s discouraging to
keep bringing up the past. You can’t change the past. You can only
change today. You can look forward to a better future. Try to keep your
focus on what can be done today to resolve the issue at hand and go
forward from there. If you get off-topic, on to other issues, stop
yourselves and agree to get back on track. You can always come back to
other issues later.

If you do find yourself bringing up issues
from the past it is likely because those issues were never resolved in
the first place. Things may have happened that you and your spouse never
really talked about. Or you may have tried to talk about it in the past
but without fighting fair. This rule will be easier to follow, going
forward, if you both make a commitment to discuss issues as they happen
rather than letting them fester.

Fair Fighting Rule #8: Take Turns Speaking

Let one person speak at a time. When one speaks, the other should be
listening—really listening, not just planning their rebuttal. Take turns
speaking and listening so that you both have a chance to say what you
need.

Have you ever tried to work through a difficult issue when
your spouse was talking over top of you and interrupting you? How did
you feel? Consciously remind yourself about this when you feel an
overwhelming urge to interrupt or speak your mind.

Fair Fighting Rule #9: When Necessary, Use Time-Outs

Violating these fair fighting rules is typically a sign that you have
already crossed a threshold physiologically, in which signals from the
more primitive, emotional centers of your brain have begun to drown out
the signals from the more rational parts of your brain. Stress hormones
flood your body at this stage. Self-preservation becomes the focus. In
this fight-or-flight state, creative problem-solving and mutual
cooperation are unlikely. You end up in an escalating argument that
becomes more and more hostile and defensive. In fact, it is impossible
to have a rational discussion in a climate of hostility and disrespect.
This is when its time for rule #9: call a time-out.

A time-out
is a short break to cool off, calm down and get perspective. Think of it
like pushing the pause button on a video. It’s an opportunity to
restore calm and be more reflective instead of reactive. Use the
time-out to reflect on why you feel the way you do. Think about how to
express yourself in a positive way. Try to think about the other
person’s feelings and point of view. Think things through before you
speak. Then “push play” again and return to each other to resolve the
issues calmly.

A time-out should be at least a half-hour long
(but no longer than twenty-four hours). It takes at least a half-hour
for your body’s physiology to return to a normal resting state and for
your thoughts to become less hostile or defensive. It’s surprising how
different a person’s outlook can be after they’ve had a chance to calm
down.

Conclusion

For some people, rules such as these represent a completely different
way of fighting than what they were exposed to in their families of
origin. Many spouses grew up in homes where yelling, blaming,
name-calling and finger-pointing were considered normal methods for
handling disagreements. Such methods seem normal when they happen so
often and we are not exposed to any other models for handling
disagreements.

How well do you “follow the rules” when you
fight? As you read through this list, evaluate your own fighting style.
Do you “fight fair” or are you a “below the belt” fighter? Which of
these rules do you struggle with? Are there changes you need to make?
Write down any rules that you find yourself breaking in an argument.
Write down any steps you could take to help you keep that rule.

Try posting these rules on your fridge door and refer to them daily. Commit them to memory and agree to live by them when you have a
disagreement. If you both commit to following these rules, you will
notice a significant and positive change in the way you “fight” with
each other. With practice and perseverance, your disagreements may not
even seem like fights, but discussions. It will seem easier to reach
solutions. Above all, these rules will help you keep your arguments in
check so that they do not harm your relationship.

For more information or to book an appointment

If you would like to talk with one of our counsellors in person about the topic of this article, it is very easy to book an appointment by calling (403) 255-8577 or using our easy online scheduler here.

These brief 3-minute videos featuring Diane Gibson, of Cobb & Associates Inc. aired on Monday March 17, 2014 and Monday September 22, 2014 on Global Morning News. Click below to see what Diane has to say on the topic of step-parenting and bonding with a step-child.